Name: Playbook - Hannah Bower - W4/D1 Get stronger
Uploaded: 2023-12-12T00:44:19.003Z
Duration: 45 min
Description: W4/D1 Get stronger

Every time I do your workouts I‘m gessing: YOURS ARE THE BEST! Really like your natural appearance, it‘so motivating!! ☺️🙏🏼

Carina

Those extensions are still a killer 🫣!!

Lindsey

Loved this🙌🏻focused on form in every set

Ana Grace

Can the height on the single leg flute bridge impact lower back pain during the exercise. I don’t feel like I am overextending but can’t figure out why these are bothering me. Love these workouts though and definitely am noticing a shift in my upper body strength

Cheyenne

cristina

Those cable bicep curls are deceivingly hard 😍💪🏼

Haylie

Great workout! The burn was real 🔥🔥

Kolbi

Feels like I hit a little bit of everything. 💪 Those supermans were tough at the end but I powered through!

Jenna

Leigh-Ann

Those weighted Superman’s had me feeling super strong!

Bluann

Walking out of the gym just a tiny bit taller today thanks to those weighted supermans. 🤗

Inge

Don't let those weighted superman's fool you, they are killer!

Margaret 

I’m going to be feeling this workout tomorrow 😅 ❤️‍🔥💕😎😎😎

Marinka

This was a great workout for me! I had energy and felt strong! Those back extension rows are no joke either! My 🍑 was on fire!

Makayla

4 weeks in and you’d think I wouldn’t still go into it thinking the corrective exercises are going to the the easiest part.. then DYING on them.. but here we are

Taylor Groom

Awesome workout. That first superset is killer! Thanks for making great workouts that get me stronger and stronger!

Kelly OConnor

Michelle Eisenberg

That was great. Had to switch to DB 1 1/2 bicep curls as I could not modify well enough with my tension bands to get full range of motion (don’t have a cable machine but would love one!!)  Thanks and Happy Monday!!!! 😊

Alona

Had to cut out the two I normally do inside (rest in the garage) bc lil man was demanding a nap 😅 feeling great otherwise! Now to see if he will let me shower real quick or if we’re about to take a sweaty nap together 😆

Lauren

It's the first day of the challenge and I want to finish the get stronger 1.0 first! I am on week 4 😊.

Caitlin

This was the first workout I did only wearing my sports bra and leggings. Since starting your workouts, I have so much more confidence!

Stephanie

Had a massive headache this morning and I usually like getting my workouts done in the morning so I decided to sleep in the extra hr that I usually take to work out. Well I came back tonight and killed it! 💪🏽💪🏽

Lily

I have a question in regards to cardio. I’m a runner at heart. I love these strength workouts as I’m trying to build muscle and I see a difference. However I like to warm up with a mile run. I was told not to do that it I want to gain muscle. Is this true?? What are your thoughts??

Jacqueline

Oh my goodness. It went so much better than Monday. I felt pretty strong and I didn’t feel like I was doing everything terribly.

Becca

Today felt hard, all my weights were kept at the same weight, I added a rep or two per set to add progression. Why do cable exercises feel harder than using dumbbells? Example: bicep curls on the cable, I was only able to do 10lbs, vs bicep curls with 20lbs dumbbells? 
My traps are trying to compensate when I do delt raises on the cables, how do I prevent that?

Janine Ducharme

Shelby

Thank you for the alternative for the back extensions

Frogger2319

Was really struggling today, took me 30 minutes more than normal but I'm glad I showed up for myself. Little victories.

Megan

Had to cut down on reps/sets due to being on a time crunch, but I bumped up the weight and still got a great workout in!

Tessa

Skipped superset D Bc ran out of time. But all that matters is that I got it done. All my numbers have gone up and I am so happy. I feel great and this program is AMAZING 😍💕

Heba

I’m at the beach this week & the condo gym has very little equipment but I made it work!! Had to use variations for a lot but still finished all rounds!

Caroline

Phew!! Felt so great for this one! 
One unexpected thing I’ve noticed is that my squat stretch during warm up has gotten way better and more flexible.

Done! Thanks for a great workout to start the week! Hope you have a great week yourself!! ❤❤

Aerin

Jessica

I absolutely love this program it makes me feel badass for being almost 28 weeks and being able to listen to my body and continuing to feel stronger as each week passes!

Brynne

I showed up today & did the work! Been having a pity party for myself the past 2 wks & let my diet go to sh$$ but decided to just move forward! This app is just so different because I can feel your motivation from across the screen & it makes me want to stick with it! I won't let the scale dictate my mood today! I'll eat better & do better each day. Thanks for a great workout! ❤

I was down for the count last week after getting my second dose of covid shot. This was a perfect workout to get back on my game!

Tamara

I have started loving exercises that I hated.... probably coz I was doing them wrong.... thanks for this program 😊

Arpita

Killer as Always!! 
Loved it. 
Needed it. 
Will be back for more once my legs stop shaking hahah!

Struggled to come into the gym today but did it! Week 4 underway.

Sandra

Great workout. But would love substitutions for cable machine  ones

Tamar

Thank you for your email. That was a big reassurance and confidence boost. ❤️ This workout felt a lot better mentally. I appreciate your kind words ☺️

Jillian

Always 5 star workouts for me! Missed Day 4 last week, but it's a new week and I'm OCD and have to start on week 4, Day 1 🤣 Also, I did that comprehensive Everly Well food sensitivity test and got my results back last week. And let's just say I regret doing it lol. I do but I don't. Definitely understand why I have so much gas problems! My high ones are cows milk, asparagus, horseradish, carrots, red cabbage, processed cheese, wheat, and turnips. So don't mind me while I order a plate of ice cubes and a side of water 🤣🤣💀

Brooke

Those back extensions killed me!! But as someone who used to be a competitive swimmer I loved trying to get those muscles strong again!

Hayley

Had no motivation but got it done and feel ready to conquer this week! 💪🏽 love how I feel after these workouts!!

Rylee

Really having problems finding an alternative to the back extension combo. I have a ball 54" in making due with but not sure how to really target the glutes without my feet slipping. Definitely can't manage the weighted rows on the ball height but thats okay

Aubrie

Really appreciating the flexibility of this program! Gyms near me are still closed so I love that this program can be adapted for limited equipment and still allow for a killer workout. 🤩

Better explanation on how the reps are broken up for the back extension circuit and an option, not all gyms have back extension

One of my favorites!! Love the challenge to push myself

Warmup
Alligator chops/tornado twists
Squat/duck hold
Lunge to stand
Lunge sequence
Rear delt pull to dislocations

Superset A
Standing elevated lunge add pulse
High box step-ups

Superset B
Elevated single leg glute-bridge
Rounded back extensions into regular with row

Superset C
Incline dumbbell fly
Skull crusher

Superset D
Cable 1 1/2 bicep curl
Reverse cable delt raise

Corrective exercise
Superman with band+block
Cable cross rear delt pulls

- 5 minutes of walking or jump rope 
- Alligator chops/tornado twists
- Squat/duck hold
- Lunge to stand
- Lunge sequence
- Rear delt pull to dislocations

- Keep your arms at shoulder height
- Slow controlled movements

Alligator chops/tornando twists

- Transfer your weight from side to side 
- Focus in warming up your legs

Squat/duck hold

- Keep your chest up
- Bring your back leg up pushing through your front leg

Lunge to stand

- Focus on the range of motion
- Keep your chest up

Lunge sequence

- Focus on warming up your shoulders with controlled movements 
- Keep your arms fully extended

Rear delt pull dislocations

Warmup

Equipment Substitution: Dumbbells or Kettlebells (hold by shoulders or down by your thighs). If access to heavy weights is not available, feel free to add reps or any of the progressions below.

If you didn’t add pulse last time, try to add pulse.

If you didn’t apply elevation, add elevation.

Add some form of progressive overload from the last time!

Standing elevated lunge add pulse

Equipment substitution: bench, sturdy chair, sturdy ottoman, step on a set of stairs.

If you can, increase the weight or slow down the eccentric phase, or try placing less of your bottom foot on the ground!—- all ways to add progressive overload

High box step ups

Superset A

If you don't have plates you can use a step on a set of stairs, stack of books against a wall, or any sturdy elevated surface.

- Place one foot on an elevated surface
- Extend your opposite leg above you
- Push through your heel bringing your hips off the floor
- Squeeze your glutes at the top

Elevated single leg glute-bridge

Equipment Substitutions: if you have a bench, you can hook your feet on the bottom side of the bench, hips hang off the end. You can also do laying on the ground supermans, banded good mornings, or resistance band deadlifts.

- If you didn’t add weight first week, add weight this week on one of the variations or both

- Or slow down the movement

Back Extensions Circuit

Key is to squeeze as hard as you can from toes to shoulders!

Alternative to back extensions

Superset B

- Hold the dumbbells with your palms facing each other
- Come down with a slight bend at the elbow 
- Come up engaging your cheat

Incline dumbbell fly

- Bend at the elbows bringing the db towards your forehead
- Extend your arms engaging your triceps 
- Don’t push your elbows forward

Skullcrusher

Superset C

Can use bands or weights.

- Pull your shoulder back as you curl up
- Keep your chest up
- Squeeze your bicep at the top

Cable 1 1/2 bicep curl

Can use bands or weights with an incline bench.

-Stand at a low cable pulley with the rope attachment connected.
-Facing away from the weight stack grab the rope in both hands so that the cable is between your legs.
-With a firm core and slightly bent arms raise the ends of the rope up in front of your body until your hands are at head height.
- Lower back to starting position.
-Repeat

Reverse cable delt raise

Superset D

Superman

Can use bands instead.

- Keep a slight bend at the elbow as you pull
- Pull the cables apart 
- Engage the back of your shoulders

Cable cross rear delt pulls

Corrective exercise

W4/D1 Get stronger

The yoga ball leg curls right have SLRD was madness!

Ashley

This is my third program and I love the heavy lifting!

Trista

Alexi

W1/D1 Get Stronger

Catherine

Talesha Swainston

W1/D2 Get Stronger

Monica

So good! Picked up the right weights for the reps and every exercise and set was super effective.

Nice workout again. My legs are killing me this week. Just what I need to change

W1/D3 Get Stronger

Thorough explanations, great workouts! Thanks Hannah!

Courtney

Woah the butterfly swimmers were tough. I tried but don’t think my position is right.

W1/D4 Get Stronger

That kicked my butt! Sweating like crazy and 100% got to VO2 max.

Jazmine

W1/D5 Optional HIIT to add in

Struggled to do the incline box weights and Superman with weight, I tried tho!

I’m recovering from Covid for the second time. This was a really great combo to get back into moving my body. Thank you for all of your attention to corrective measures and form.

Kirsten

W2/D1 Get Stronger

Keeps getting harder haha I’m showing up so that’s good!

Love love these full body workouts 💪🏽

W2/D2 Get Stronger

Laura

My first box squats. It was so good. Not having to go all the way down and feeling comfortable knowing the bench was there to support me. I guess you can always go heavier than your full squats, right?

Sirma

W2/D3 Get Stronger

Having to modify a little my gym doesn’t have a box but I did it!👏🏻

Hard but fun to try new moves I hadn’t worked on before.

Maggie

Hannah Campbell

W2/D4 Get Stronger

Would be nice to incorporate some upper body in the hit sessions. Maybe some low weight high rep stuff

Jenn

Woooeeee!  🔥!  Haven’t done a HIIT in a good minute and this definitely left me with zero in the tank!  Feel like a beast. Thanks!!!

Hard but very diverse so super good and challenging!

Rochelle Rosenblatt

W2/D5 Optional HIIT to add in

Felt good! Made some substitutions for what worked at my gym but felt more doable compared to week 1!

W3/D1 Get Stronger

Is it me or sumo deadlifts are harder than conventionals? I mean how can people call them cheating? They are hard AF.

So good! Was able to the knee drives this week!

Jenny

W3/D2 Get Stronger

I think I do better with dumbbells but definitely seeing results

Alexandra

Loving seeing improvements from week 1! These workouts are helping me in my strength AND mobility!! Thank you Hannah!!

W3/D3 Get Stronger

My glutes are destroyed in the best way possible

Tiffany

Sooo good! I can definitely tell I’m starting to feel stronger!

Maddie

W3/D4 Get Stronger

I got my fiance to join me on the kettlebell run! 😍

Rachel S.

Molly Grace

This whooped my butt! Had to do what I could but am looking forward to seeing some major improvement as I go through the program.

W3/D5 Optional HIIT to add in

Nicki

Simone Fisher

The Kettlebell/Run workout 😍 So quick but brutal!

Still struggling with dead lifts but did 40 pounds!

OMG I was sore from yesterday, but I upped my deadlift weight and I did one set of the Bulgarians jumps. I said nooo way 🤣 but then did it! Wow so tired and so sore. Thank you Hannah!

W4/D1 Get stronger

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